Jump to the routine

Transformation Tuesday: The confidence-building weight loss plan

A single social media post inspired Oscar Bonano to lose 50 pounds. Here's the fitness routine that helped him accomplish it.

Jump to the Routine
  • 60

  • 5

  • Yes

Before and after transformation
Courtesy Images

Oscar Bonano didn’t want to go through life as an “average” guy.

He felt everyone looked past him as though he didn’t even exist. The more his belly grew, the more his confidence and self-worth shrunk. Finally, after scrolling through his Facebook page and coming across a shirtless selfie of one of his friends, Bonano said, ‘enough is enough.’

In this week’s Men’s Fitness Transformation Tuesday video interview, Bonano shares how much he was shocked to learn about dieting and why his friend charged him to help him lose weight—plus how much his mental wellness, energy levels, and enthusiasm for life have changed since Bonano lost more than 50 pounds.

The initial approach

After coming across his friend’s Facebook post, he decided to reach out and ask him for help. The first thing his friend provided was a new diet plan. Bonano says that, being Dominican, he grew up always eating high-carbohydrate dishes like rice and beans. But after learning how to control his portions, scale back the carbs, and eat more protein, his weight started to drop.

His next mission: Start working out more aggressively. Bonano’s marching orders were to do 30 minutes of cardio daily. After six months of a new diet and training plan, Bonano lost over 20 pounds.

The next level

Bonano continued to progress by losing another 30 pounds. After shedding 50 pounds total, he says he’s a new person, “physically and mentally.”

But he’s not done yet.

With a photoshoot approaching, he now trains five to seven days per week while following a bodybuilding split, which means one or two body parts per day. See below for his current plan.

Follow Oscar Bonano on Instagram @Caliphysiquee

Have you lost a ton of weight, or gained piles of muscle? Follow and DM Mike Simone on Instagram at @Mike_Simone.

Routine

Want a copy on the go?
Print

Monday

Workout 1: Legs & abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Dumbbell lying hamstring curl

Equipment
Bench
Sets
--
Reps
20
Rest
--
Exercise 2 of 5

Stiff-leg Deadlift

Equipment
Sets
5
Reps
20,16,12,10,8
Rest
--
Exercise 3 of 5

Smith Machine Squat

Equipment
Smith Machine
Sets
5
Reps
20,16,12,10,8
Rest
--
Exercise 4 of 5

Sumo Squat

Equipment
No Equipment
Sets
5
Reps
12
Rest
--
Exercise 5 of 5

Hanging Leg Raise

Equipment
Pullup Bar
Sets
4
Reps
30
Rest
--
Exercise 6 of 5

Plank/Side Plank Combo

Equipment
No Equipment
Sets
4
Reps
30
Rest
--

Tuesday

Workout 2: Chest, abs, & triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 5

Cable Crossover

Equipment
Cable Machine
Sets
3
Reps
30
Rest
--
Exercise 8 of 5

Incline Dumbbell Press

Equipment
Dumbbells
Sets
5
Reps
12
Rest
--
Exercise 9 of 5

Cable Crossover

Equipment
Cable Machine
Sets
3
Reps
30
Rest
--
Perform seated
Exercise 10 of 5

Bench Press

Equipment
Barbell
Sets
5
Reps
12
Rest
--
Exercise 11 of 5

Cable Crossover

Equipment
Cable Machine
Sets
3
Reps
30
Rest
--
Use low cable setting
Exercise 12 of 5

Decline Dumbbell Bench Press

Equipment
Bench
Sets
5
Reps
12
Rest
--
Exercise 13 of 5

Triceps Pushdown

Equipment
Elastic Band
Sets
5
Reps
25
Rest
--
Use a reverse grip
Exercise 14 of 5

Overhead Triceps Extension

Equipment
Adjustable Cable Machine
Sets
5
Reps
25
Rest
--
Exercise 15 of 5

Triceps Pushdown

Equipment
Elastic Band
Sets
5
Reps
25
Rest
--
Exercise 16 of 5

EZ-Curl Skull Crusher

Equipment
EZ-Bar
Sets
4
Reps
30
Rest
--

Wednesday

Workout 3: Back

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 5

Deadlift

Equipment
Barbell
Sets
5
Reps
10
Rest
--
Exercise 18 of 5

Lat Pulldown

Equipment
Cable Machine
Sets
3
Reps
20
Rest
--
Exercise 19 of 5

Floor Pullover

Equipment
Barbell
Sets
3
Reps
12-15
Rest
--
Exercise 20 of 5

Bentover Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
20
Rest
--
Exercise 21 of 5

Chest-Supported Row

Equipment
Sets
3
Reps
25
Rest
--
Exercise 22 of 5

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
5
Reps
25
Rest
--
Exercise 23 of 5

Weighted Pullup

Equipment
Pullup Bar
Sets
10
Reps
10
Rest
--
Exercise 24 of 5

Deadlift

Equipment
Barbell
Sets
5
Reps
10
Rest
--

Thursday

Workout 4: Shoulders & biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 25 of 5

Barbell Overhead Press

Equipment
Barbell
Sets
5
Reps
20
Rest
--
Exercise 26 of 5

Lateral Raise

Equipment
Dumbbells
Sets
5
Reps
30
Rest
--
Exercise 27 of 5

Arnold Press

Equipment
Dumbbells
Sets
5
Reps
20
Rest
--
Exercise 28 of 5

Dumbbell Squat Front Raise

Equipment
Dumbbells
Sets
5
Reps
25
Rest
--
Exercise 29 of 5

Upright Row

Equipment
Barbell, Dumbbells, Kettlebells
Sets
5
Reps
20
Rest
--
Exercise 30 of 5

Rear-Delt Flye

Equipment
Sets
5
Reps
30
Rest
--
Exercise 31 of 5

Shrug

Equipment
Dumbbells
Sets
10
Reps
10
Rest
--
Exercise 32 of 5

Barbell Curl

Equipment
Barbell
Sets
3
Reps
20
Rest
--
Exercise 33 of 5

Seated Incline Dumbbell Curl

Equipment
Dumbbells
Sets
3
Reps
20
Rest
--
Exercise 34 of 5

Concentration curl

Equipment
Dumbbells
Sets
3
Reps
20
Rest
--
Exercise 35 of 5

Drag Curl

Equipment
Dumbbells
Sets
4
Reps
12
Rest
--
Exercise 36 of 5

Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
7
Rest
--
Exercise 37 of 5

Pullup

Equipment
Pullup Bar
Sets
5
Reps
10
Rest
--

Friday

Workout 5: Legs & calves

Exercise
Equipment
Sets
Reps
Rest
Exercise 38 of 5

Jump Squat

Equipment
No Equipment
Sets
2
Reps
15
Rest
--
Exercise 39 of 5

Leg Curl

Equipment
Swiss Ball
Sets
10
Reps
10
Rest
--
Exercise 40 of 5

Walking Lunge

Equipment
Dumbbells
Sets
5
Reps
10
Rest
--
Exercise 41 of 5

Deadlift

Equipment
Barbell
Sets
5
Reps
25
Rest
--
Exercise 42 of 5

Seated Calf Raise

Equipment
Dumbbells
Sets
5
Reps
30
Rest
--
Exercise 43 of 5

Standing Calf Raise

Equipment
Box
Sets
10
Reps
25
Rest
--
See all of our tutorials